dish
Garlicky Kale

6
Serves
163
Calories
15
Nutrients
11
Vitamins

Ingredients

2 pounds kale , about 2 bunches
4 tablespoons extra virgin olive oil
4 or 5 cloves garlic
pinch red pepper flakes
splash red wine vinegar

Cooking Instructions

1. Remove stems from the kale and chop the leaves coarsely. Wash and drain well but do not dry.

2. Heat a large sauté pan, add 3 tablespoons of the olive oil and enough kale to cover the bottom of the pan, and cook over high heat while stirring to rotate the leaves. Add more kale as the leaves wilt. When all the kale has been added, season with salt, cover and reduce the heat to medium.

3. Cook, stirring occasionally; the cooking time will depend on the maturity of the kale. Young kale will be tender after 4 to 5 minutes. It may be necessary to add a splash of water if the leaves begin to scorch. When the leaves are tender, remove the lid and allow any excess water to cook away.

4. Remove the kale to a warm bowl and set aside. Add the remaining tablespoon of olive oil to the pan along with the garlic and red pepper. Sauté just until you smell the aroma of garlic.

5. Sprinkle the garlic and red pepper over the kale and toss with a splash of vinegar. Adjust the salt and pepper to taste.

6. Serve warm or at room temperature.

Serving Size: about 1/3 cup

Nutrition Information

Number of Servings: 6
Calories
163
Protein
5 g
Total Carbohydrate
16 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
3 g
Total Fat
10 g
Saturated Fat
1 g
Monounsaturated Fat
7 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
12 %
Percent Calories from Carbohydrate
36 %
Percent Calories from Fat
53 %
Vitamin A
1346 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
182 mg
Vitamin D
0 IU
Folate
44 mcg
Vitamin E
2 IU
Vitamin K
0 mcg
Pantothenic Acid
0 mg
Calcium
208 mg
Iron
3 mg
Phosphorus
88 mg
Potassium
685 mg
Sodium
163 mg
Zinc
1 mg